WARM UP – MOBILITY
2 rounds: Tabata clock (4 mins)
Russian KB swings (light – moderate warm-up weight)
Band pull aparts
Step down box jumps
Banded shoulder presses
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Quick dynamic stretch out (hips / hamstrings / calves / overhead etc.)
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Warm-up / Tech:
Hang power clean & Shoulder to overhead w/ empty barbell
Hanging / Beat swing / Toes to bar progressions
WOD A
HIP POP HOORAY
Complete 6 rounds for time:
8 Hang power clean (135/95)
12 Toes to bar
8 Shoulder to overhead (135/95)
12 Box jump overs (24/20)
– Rest 90s between rounds –
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Record final time to finish round 6 (include the rest)
Scale (load, movement and/or reps) so that most sets can be completed unbroken, or in 2 quick sets.
WOD B
In remaining class time work steadily through 3 rounds of:
12-15 Barbell bent over rows (wider pronated grip)
12-15 Seated wide elbow dumbbell shoulder press (sit on your 20″ box)
30-45s Hollow hold (weighted if possible – press plate up over shoulders)
– rest as needed between movements / rounds
